Iintsholongwane, iintsholongwane kunye neentsholongwane zinokusongela impilo yowesifazane okhulelweyo. Ngaba le yingozi oyaziyo? Ewe kunjalo, kodwa kuhle ukuthathela ingqalelo oku kwasekuqaleni xa usazi ukuba ulindele umntwana. Yintoni emele ikunike uxolo lwengqondo kukuba le yingozi enokuthi "iphephe ngokulula" ukuba uqwalasela ngokucophelela konke ukutya okuya kuba yinto efanelekileyo yokungabandakanyi okanye ubuncinane ukunciphisa ekudleni kwakho.
Ekugqibeleni ukubekela ecaleni intsomi yokuba ngexesha lokukhulelwa kufuneka udle ezimbini (ngoku kuyacaca ukuba oku akuyonyani kwaphela xa kunikwe ukuba, ngokukodwa kwiinyanga zokuqala, i-calorie eyongezelelweyo eyimfuneko incinci kakhulu kwaye ngexesha lonke lokukhulelwa liyaguquguquka phakathi 200 kunye ne-450 kcal), kuya kufuneka kwenziwe, nangona kunjalo, kukulinganisa zonke izondlo eziluncedo kangangoko kunokwenzeka kwiinyanga ezili-9: i-carbohydrates, iiprotheni, amafutha amahle, iivithamini, iityuwa zeminerali, kunye nokuqinisekisa okulungileyo. Ukuthatha ifayibha, eyimfuneko ukuthintela ingxaki yakudala yokuqhinwa ngexesha lokukhulelwa.
Akukho nyama ekrwada okanye imifuno engahlanjwanga kakuhle, ugqirha wakho wesibeleko uya kukuxelela, ukukhanya okuluhlaza endaweni yeenkozo kunye nokutya okutyebileyo kwi-iron kunye ne-Omega 3.
Ukutya okufuneka uphephe ngexesha lokukhulelwa
Ukuba awuzange ufumane i-toxoplasmosis kwixesha elidlulileyo, kukulungele ukuphepha ukutya okukrwada kwemvelaphi yezilwanyana, kunye neziqhamo kunye nemifuno engazange ihlanjwe kakuhle. Kwakhona kuthintele ukusetyenziswa kwentlanzi enomxholo ophezulu wemercury, njenge tyhuna - enkonkxiweyo kunye nentsha - kunye ne-swordfish, kodwa kunye ne-salmon yasefama.
Iintshizi ezimhlophe ze-rind ezifana ne-brie, i-cammbert okanye i-taleggio kufuneka zigwenywe, kunye nezinto ezibizwa ngokuba yi-blue cheeses ezifana ne-gorgonzola kunye ne-roquefort, ngaphandle kokuba ziphekwe. Kukwangcono ukuhlala kude nefontina, zonke ezinye iitshizi ezingaxutywanga kunye nedal ubisi ekrwada. Gwema utywala ngokupheleleyo kwaye ungagqithisi nge-caffeine kunye neemveliso eziqulethe kuyo, kunye netyuwa kunye nokutya okutyebileyo kumafutha okanye okuqhotsiweyo.
Ekugqibeleni, kufuneka kuqwalaselwe ngokukodwa:
Inyama eluhlaza
Ukutya inyama engaphekwanga okanye ekrwada kwandisa umngcipheko wosulelo kunye neebhaktheriya ezininzi okanye ii-parasites, kuquka i-Toxoplasma, i-E. coli, i-Listeria kunye ne-Salmonella. Ukubaleka:
- steaks ezinqabileyo
- inyama yehagu nenyama yenkomo engaphekwanga kakuhle
- iinkukhu ezingaphekwanga kakuhle
- ipâté entsha
- inyama eluhlaza
Iintlanzi ezisengozini yemekyuri
Intlanzi ngokwayo iyinto enhle yokutya: iqulethe iiprotheni ezilungileyo kunye ne-omega-3 fatty acids (i-omega-3), ebalulekileyo ekuphuhlisweni kwengqondo yomntwana kunye namehlo. Nangona kunjalo, akufanele udle ezinye iintlobo zeentlanzi, ezo zithathwa njenge umngcipheko wokusuleleka yi-mercury, ngenxa yokuba le nto iye yadibaniswa nomonakalo onokwenzeka wokukhula, ngokubhekiselele ngokukodwa kwingqondo, kumntwana ongekazalwa.
Ngoko ke ziphephe:
- intlanzi yeswedi
- ityhuna
- Angwila
- luhlaza
Kodwa kwakhona ingqalelo kwezinye iintlobo zeentlanzi, ezifana iisalmon ezifuywayo. Ngapha koko, ukutya kwaselwandle okukrwada kufuneka kuphetshwe ngexesha lokukhulelwa ngenxa yokungcoliseka kwebhaktheriya kunye nomngcipheko wokufumana i-toxoplasmosis okanye i-salmonella.
Kwakhona qaphela:
- sushi
- isashimi
- intlanzi ekrwada kunye nentlanzi egcinwe ekrwada okanye iphekwe nje ngokuyinxenye
- iimbatyisi kunye nezinye iishellfish ezikrwada
Amaqanda akrwada
Amaqanda akrwada kunye nakuphi na ukutya okukrwada okuquletheyo akufuneki kutyiwe ukuthintela umngcipheko wokuba sesichengeni sosulelo lwe-salmonella. Ngoko ke, kwakhona ingqalelo imayonnaise kunye nezinye iisosi iqanda-based fresh ezilungiselelwe ekhaya kunye ukuba creams kunye nezimuncumuncu ezilungiselelwe kuphela ukupheka elifutshane ezifana mascarpone, tiramisu, custard, ice cream ekhaya, creme brulé kunye zabaglione.
Emva koko nikela ingqalelo kwi:
- amaqanda aluhlaza
- i-eggnog yasekhaya
- intlama ekrwada
- ukugqoka isaladi
- tiramisu kunye ne-custard
- I-ayisikrimu yasekhaya
- imayonnaise
Iintshizi ezimhlophe kunye neetshizi "eziluhlaza".
Iitshizi ezimhlophe kufuneka zityiwe ngononophelo:
- Brie
- ICamembert
- I-Taleggio ushizi
- Feta
- Roquefort
Ulumke kwakhona ngeeshizi ezingaxutywanga njengefontina. Zonke ezinye iitshizi, ukuba zifakwe kwi-pasteurized, akufanele zibangele iingxaki.
Ubisi olukrwada
Ubisi olungagalelwanga lunokuyithwala intsholongwane ye-listeria. Kungcono ukuya kubisi olufakwe kwi-pasteurized.
Iziqhamo nemifuno azihlanjwanga kakuhle
Hlala uhlamba kwaye uphinde uhlambe zonke iziqhamo kunye nemifuno ngononophelo olugqithisileyo, kubandakanywa salads ezingxoweni. Iziqhamo kunye nemifuno kufuneka zihlale zihlanjwa ngononophelo olukhulu ukuze kuthintelwe i-toxoplasmosis.
I-caffeine kunye notywala
I-caffeine ifunxwa ngokukhawuleza kwaye idlula ngokulula kwi-placenta. Ngenxa yokuba iintsana kunye ne-placentas zingenayo eyona enzyme ifunekayo ukuze kusetyenziswe icaffeine, amazinga aphezulu anokuqokelelana. Ukutya okuphezulu kwe-caffeine ngexesha lokukhulelwa kubonakaliswe ukunciphisa ukukhula komntwana kunye nokwandisa umngcipheko wokuzalwa okuncinci ekuzalweni.
Ukusela utywala ngexesha lokukhulelwa kunokubangela i-fetal alcohol syndrome, enokuthi ikhokelele kwisiphene sobuso, iziphene zentliziyo kunye nokukhubazeka kwengqondo.
Ukutya okuneswiti kunye neziselo kunye nokutya okungenamsoco
Yonke into ekuyo izinto ezifana aspartame, Ukusetyenziswa kwayo kwabasetyhini abakhulelweyo kudibaniswa nokwenzeka komonakalo ekuphuhliseni umntwana ongakazalwa, kufuneka kugwenywe. Ngoko khetha iiswiti zendalo njenge-stevia. Kwakhona susa ezitafileni zakho ukutya okutyebileyo ngetyuwa kunye nokutya okutyebe kakhulu ngamafutha okanye okuqhotsiweyo.
Isishwankathelo, ukuba ulindele umntwana, thintela:
- Inyama eluhlaza
- Intlanzi ekrwada kunye neentlanzi ezisemngciphekweni wemekyuri
- I-ham ekrwada, isalami kunye nezinye iisoseji ezingaphekwanga
- Ubisi olukrwada
- zotyelelo
- ICamembert
- I-Taleggio ushizi
- UGorgonzola
- Roquefort
- Amaqanda akrwada okanye angaphekwanga kakuhle
- Iisalmon ezifuywayo
- Ukutya okunamafutha kakhulu okanye okuqhotsiweyo kunye nokutya okungenamsoco ngokubanzi
- Ukutya kunye neziselo ezenziwe switi
- Utywala kunye ne-caffeine
Funda onke amanqaku ethu kwi ukukhulelwa.
Funda kwakhona:
